Food Group Advice: Understanding Your Diet & Food Groups
Aim to eat some protein and carbohydrate with every meal to help balance blood sugar levels.
Also aim to include 6-8 portions of fruit and vegetables each day.
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1. CARBOHYDRATES
Carbohydrates break down to simple sugars and are vital for energy production, managing cholesterol and regulating blood pressure. They are also rich in vitamins, minerals and antioxidants. Fibre in carbs helps keep the gut healthy.
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VEGETABLES
| GREEN LEAFY | STARCHY | RED/ORANGE | OTHER |
|---|---|---|---|
| Cabbage | Potato | Carrot | Mushrooms |
| Kale | Sweet potato | Sweet Pepper | Cauliflower |
| Broccoli | Carrot | Squash | Artichoke |
| Pak Choi | Pumpkin | Radish | Asparagus |
| Spinach | Squash | Pumpkin | Radish |
| Lettuce | Turnip | Tomato | Bean sprout |
| Watercress | Cassava | - | Celery |
| Mesclun | Beetroot | - | Cucumber |
| Parsley/herbs | Corn | - | Eggplant |
| Brussel sprout | Yam | - | Courgette |
| Endive | - | - | Onion |
| Leek | - | - | Garlic |
| Fennel | - | - | - |
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GRAINS
| WHOLEGRAINS | REFINED GRAINS |
|---|---|
| Brown rice | White rice |
| Oat/oatmeal | Tortillas |
| Buckwheat | Noodles |
| Bulgur wheat | White bread/rolls |
| Barley | Pretzels |
| Sorghum | Pasta |
| Wild rice | Breakfast cereal |
| Millet | White pita |
| Wholegrain bread | Grits |
| Amaranth | - |
| Quinoa | - |
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FRUITS
| CITRUS | BERRIES | TROPICAL | OTHER |
|---|---|---|---|
| Orange | Strawberry | Banana | Apple |
| Lemon | Blackberry | Mango | Pear |
| Lime | Blueberry | Pineapple | Grape |
| Clementine | Raspberry | Star fruit | Avocado |
| Tangerine | Kiwi fruit | Papaya | Blackcurrant |
| Satsuma | Passion fruit | - | Apricot |
| Madarin | Cranberry | - | Peach |
| Grapefruit | Loganberry | - | Plum |
| Nectarine | - | - | Cherry |
| - | - | - | Watermelon |
| - | - | - | Melon |
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LEGUMES (These are also proteins)
| DRIED BEANS/PEAS | FRESH BEANS/PEAS | SOY PRODUCTS | LEGUME FLOURS |
|---|---|---|---|
| Haricot bean | Green bean | Tofu | Chickpea flour |
| Kidney bean | Green pea | Soybean | Lentil flour |
| Chickpea | Snow pea | Soy yoghurt | Soy flour |
| Lentil | Butter bean | Tempeh | - |
| Split pea | Haricot bean | Edamame | - |
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2. PROTEINS
Proteins break down to amino acids and are vital for structure of the body (skin, hair, nails etc) and for growth, repair and the functioning of the immune system.
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PROTEIN
| MEAT | POULTRY | FISH(*=oily) | OTHER SEAFOOD |
|---|---|---|---|
| Lamb | Chicken | Cod | Shrimp |
| Beef | Turkey | Haddock | Prawn |
| Pork | Pheasant | Plaice | Crab |
| Veal | Duck | Flounder | Clam |
| Ham | Goose | Sea bass | Oyster |
| Rabbit | - | Snapper | Scallop |
| Liver | Egg | *Mackerel | Octopus |
| Giblets | - | *Sardine | Lobster |
| - | - | *Trout | Squid/Kalamari |
| - | - | *Salmon | Crayfish |
| - | - | *Tuna | Mussel |
| - | - | *Herring | - |
| - | - | *Anchovy | - |
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VEGETARIAN PROTEIN (Nuts, seeds, pulses and beans are also carbs)
| NUTS & SEEDS | DAIRY | PULSES & BEANS |
|---|---|---|
| Sunflower seed | Yoghurt | Lentil |
| Pumpkin seed | Milk | Chickpeas |
| Sesame seed | Soy milk | Green bean |
| Flaxseed/linseed | Cheese | Butter bean |
| Almond | - | Haricot bean |
| Brazil nut | - | Kidney bean |
| Cashew nut | - | Split pea |
| Chestnut | - | - |
| Hazelnut | - | - |
| Walnut | - | - |
| Pecan | - | - |
| Pistachio | - | - |
| Peanut | - | - |
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3. ESSENTIAL FATS
Essential fats break down to fatty acids and are vital for energy and for manufacturing hormones. They are needed to absorb and transport fat-soluble vitamins, and to protect sheath of nerve cells.
They are an integral part of every cell, including brain tissue and are important for mental health and mood.
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| OILY FISH | SEEDS & NUTS | VEGETABLES | OILS |
|---|---|---|---|
| Sardine | Linseed/flaxseed | Green leafy vegetables | Olive oil |
| Trout | Sunflower seed | Olive | Sesame oil |
| Salmon | Sesame seed | - | Flaxseed oil |
| Mackerel | Pumpkin seed | - | Avocado |
| Herring | Mixed seeds | - | Grape seed oil |
| Tuna | Almond | - | Coconut oil |
| Anchovy | Hazelnut | - | Hemp oil |
| Pilchard | Cashew | - | Nut oil |
| - | Walnut | - | Safflower oil |
| - | Brazil nut | - | - |
Keen to learn more about fuelling for performance and adventures? Then check out our Nutrition category for more handy tips, advice and recipes.
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